Dietitian reviews Bryan Johnson's supplements
Diving into the most measured man on Earth
Bryan Johnson supposedly spends $2 million dollars a year on his quest to bio-hack his way back to youth. He is fully dedicated to “competing for the most nutritious program in history,” per the website. Outside of eating his calculated diet of vegan foods including “nutty pudding” and doing daily body fat scans, he takes over 50 supplements everyday. What’s the takeaway?
Who is Bryan Johnson?
If you don’t know who Bryan Johnson is, he is a wicked wealthy software developer who runs “Project Blueprint.” The project is a very strict regimen that only someone with copious amounts of money and resources would have the time to partake in. After all, over 30 doctors are on the team. Essentially, Johnson wants to take out all the stops to see just how far he can take the longevity mission.
Source: His LinkedIn!
On his site, he has an entire (and very interesting) page going into the protocol, his results, cost breakdown, the philosophy, and more. TLDR: He wants to fight aging, and get all of his organs to function like that of an 18 year old. To face the music, it’s unrealistic for most people to do anything close to what he does, and that’s okay. But it’s definitely interesting to watch, and some of the supplements he takes are very intriguing. Since he takes so many, I will not go through them all, but, I’ve picked out a few to discuss that stood out to me. You can find the full list here.
Metformin
This isn’t a supplement, but a prescription medication. Johnson takes 1,500 milligrams (mg) of metformin when he wakes up and then 500 mg more with his 11 am dinner. When I saw this, I actually was pretty shocked. Metformin is the most prescribed oral medication for type 2 diabetes, so from that we can deduce he takes it for blood glucose management. In my opinion, especially at the dose he’s taking it at, it seems a bit overkill. Not even everyone on metformin with diabetes is prescribed that dose. Blood glucose management is one of the most crucial aspects to health, so I can see why it’s on Bryan’s radar, but there’s other ways. With all of the other habits he has, I think he would be hard pressed to find himself actually needing metformin.
Genistein
As of March 2023, Johnson takes 300mg daily of genistein. Have you ever heard of this? I wouldn’t be shocked if you didn’t. Genistein is a naturally-occurring plant isoflavone, which is commonly found in soy beans and soy-based products. Since soy has been shown to reduce negative side effects of menopause, some researchers have shown and suggested that genistein might be of benefit for menopausal women.
The research with genistein and its effects on longevity are inconclusive at best, and contradictory at worst. Some animal studies have suggested it could increase lifespan, but research in humans found that high urinary levels of genistein were associated with increased mortality.
NOT magnesium?
He takes zinc, garlic, turmeric, ginger root, vitamin D3, vitamin C, and more nutrients. But one I was shocked not to see was magnesium. While I can only wonder why, maybe he just trusts he can get it through his heavy plant-based diet?
Now I’m just gonna theorize, but a lot of reasons I suspect that he takes such an array of supplements could be simplified by just adding magnesium to his stack. It is a nutrient you don’t really know you’re deficient in with a simple serum test because only ~1% of the magnesium is circulating in the serum part of your blood. He only has serum magnesium under his “track your progress” section on the protocol page, implying that’s the only way he tests for it. In reality, most of your body’s magnesium is in bone, muscle, and soft tissue. For the whole anti-aging thing, magnesium supports collagen synthesis, vitamin D metabolism, blood glucose management, and more.
B12-methylcombalamin
Johnson takes B12 in the form of methylcobalamin once per week. In supplement form, you will find B12 in 3 forms: hydroxycobalamin, cyanocobalamin, methylcobalamin, and adenosylcobalamin. Methylcobalamin, along with adenosylcobalamin, are the two biologically active forms of B12. Deficiencies in B12 are linked to cognitive decline associated with aging, and also he eats a plant-based diet. Both of these may explain why he makes sure this is in his routine.
Baby aspirin
Heart disease is the leading cause of death in the United States. Johnson takes 81 mg of aspirin three times per week, likely for heart attack prevention. Aspirin thins the blood to prevent easy clotting. Cardiologists recommend it often for this reason. This is my best guess as to why this is part of Johnson’s routine.
Well
Take a look at his protocol! I’d love to hear thoughts!! These supplements stood out to me most. Before taking any yourself, always mind your own clinical situation and work with your healthcare professional.